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Getting older often means weaker bones and osteoporosis, but researchers have found an interesting way to help keep them strong.<\/p>\nGetting older often means weaker bones and osteoporosis, but researchers have found an interesting way to help keep them strong.<\/p>\n
The findings come from a three-year clinical trial published in JAMA Network Open<\/em>.<\/p>\n There are two important things you need to do if you want to reverse osteoporosis and build strong bones as you age.<\/p>\n The researchers conducted a large study called PREDIMED-Plus, which involved 924 older adults between 55 and 75 years old.<\/p>\n All participants were overweight and had metabolic syndrome, which means they had conditions like high blood pressure or high blood sugar.<\/p>\n The researchers divided people into two groups:<\/p>\n One group followed a calorie-reduced Mediterranean diet (eating fewer calories but focusing on healthy foods like olive oil, nuts, fruits, and vegetables) and increased their physical activity.<\/p>\n The other group just followed a regular Mediterranean diet without cutting calories or being told to exercise more.<\/p>\n To track bone health, the researchers used special X-ray machines to measure bone density at the beginning of the study, after one year, and again after three years.<\/p>\n They looked specifically at bone mineral density in different parts of the body, including the spine, hip, and thigh areas.<\/p>\n After three years, the study found significant differences in bone health between the two groups:<\/p>\n •\tThe benefits were most noticeable in the lumbar spine area.<\/p>\n •\tInterestingly, men didn\u2019t show the same improvements in bone density.<\/p>\n •\tBoth groups lost some weight, but the diet-and-exercise group lost more (about 3% of body weight over three years).<\/p>\n •\tThe protective effect on bones happened despite the weight loss, which typically causes some bone density loss.\n<\/dd>\n<\/dl>\n This shows that diet, exercise, and other lifestyle factors can improve \u2014 even reverse \u2014 osteoporosis.<\/p>\n Which comes as no surprise to me.<\/p>\n Because over the last quarter of a century, I\u2019ve helped thousands of men and women build strong bones after 60, 70, 80, and beyond.<\/p>\n Even those who used to have weak, brittle, broken bones have regained their bone strength in weeks.<\/p>\n\n